Example 1
Each of the numbered statements follows the irrational thinking processes specified in Module 1.1. If possible, read aloud to yourself or with a partner the following statement, in bold, which follows a more rational thinking process.
1. It is awful if people don't approve of me or my actions
It is pleasant and often advantageous to have people's approval but I can survive quite well without it by gradually learning to accept, like, enjoy, respect, and depend on myself.
2. I must not make mistakes or do poorly.
To make mistakes is to be human. Striving to improve is satisfying bu striving to be perfect will only make me anxious and less effective. Accepting past mistakes calmly enables me to learn from them.
3. I deserve to feel guilty over my past wrong-doings or mistakes, and ashamed for my "symptoms". Without guilt and condemnation, how can I improve?
My wrong-doings, mistakes, "symptoms" make me human, I will accept myself with them calmly, while trying my best to improve on some of them, one at a time. Guilt, shame, and self condemnation hinder rather than aid the work of improving.
4. People (and situations) should be the way I want them to be. If they're not, I should be angry, condemning, or rail against injustice.
People and events are the way they are - not the way I want them to be. My anger only punishes me. I can get happiness out of the world the way it is, while doing my reasonable share to better it. I am not running the Universe.
5. People (or external situations) make me unhappy or depressed.
I almost always create my own misery through my irrational thinking.
6. I should preoccupy myself with thoughts about situations which seem dangerous or fearsome.
Risk taking is an inevitable part of life. Why brood constantly about something which may not happen? Even if it will happen, does brooding add anything now except misery?
7. It is usually easier to avoid than face life's difficulties and responsibilities.
Avoidance of difficulties tends to increase them - facing difficulties step by step leads to their lessening and elimination. My long range goals and desires require continuous self-discipline. "Present pain for future gain."
8. I cannot change because I am a product of my past experiences.
The past is past - there is ample proof that people of all ages can change even the strongest habits by regular work and practice.
9. I have no control over my feelings and emotions.
I can control my thinking which in turn controls my feelings and emotions. This takes a lot of practice.
10. Without effort on my part, happiness will come to me.
In this society, fulfillment tends to come from regular effort towards my long term goals and from actively reaching out to involve myself with people and things of my choice.
Example 2
Each of the numbered statements follows the irrational thinking processes specified in Module 1.1. For each numbered statement, consider whether these irrational thoughts fall under (a) Catastrophizing, (b) Being Judgmental, or (c) Not Assuming Responsibility, and why.
Event: Spending Time in Therapy
1. I should be working instead of being here.
2. I'll die if my coworkers find out where I am.
3. Not working makes me nervous.
4. I'll never get out of debt.
5. I am weak for having to be here instead of working.
6. Everyone at work will make fun of me when I return.
7. I want to return to work as soon as possible.
8. Worrying about not working is driving me nuts.
9. Not working makes me feel like a lazy bum.
Example 3
Follow instructions for Example 2.
Event: I have lost my friend's book.
1. If the book meant so much to them, they should not have loaned it to me.
2. It may help if I offer to replace it.
3. I'm stupid for losing it.
4. I'll die if they find out.
5. I can't stand losing things all the time.
6. It's my fault for borrowing the book in the first place.
7. People who get mad about such silly things make me sick.
8. My friend shouldn't act the way they are acting.
9. I need to find a replacement right away.
Each of the numbered statements follows the irrational thinking processes specified in Module 1.1. If possible, read aloud to yourself or with a partner the following statement, in bold, which follows a more rational thinking process.
1. It is awful if people don't approve of me or my actions
It is pleasant and often advantageous to have people's approval but I can survive quite well without it by gradually learning to accept, like, enjoy, respect, and depend on myself.
2. I must not make mistakes or do poorly.
To make mistakes is to be human. Striving to improve is satisfying bu striving to be perfect will only make me anxious and less effective. Accepting past mistakes calmly enables me to learn from them.
3. I deserve to feel guilty over my past wrong-doings or mistakes, and ashamed for my "symptoms". Without guilt and condemnation, how can I improve?
My wrong-doings, mistakes, "symptoms" make me human, I will accept myself with them calmly, while trying my best to improve on some of them, one at a time. Guilt, shame, and self condemnation hinder rather than aid the work of improving.
4. People (and situations) should be the way I want them to be. If they're not, I should be angry, condemning, or rail against injustice.
People and events are the way they are - not the way I want them to be. My anger only punishes me. I can get happiness out of the world the way it is, while doing my reasonable share to better it. I am not running the Universe.
5. People (or external situations) make me unhappy or depressed.
I almost always create my own misery through my irrational thinking.
6. I should preoccupy myself with thoughts about situations which seem dangerous or fearsome.
Risk taking is an inevitable part of life. Why brood constantly about something which may not happen? Even if it will happen, does brooding add anything now except misery?
7. It is usually easier to avoid than face life's difficulties and responsibilities.
Avoidance of difficulties tends to increase them - facing difficulties step by step leads to their lessening and elimination. My long range goals and desires require continuous self-discipline. "Present pain for future gain."
8. I cannot change because I am a product of my past experiences.
The past is past - there is ample proof that people of all ages can change even the strongest habits by regular work and practice.
9. I have no control over my feelings and emotions.
I can control my thinking which in turn controls my feelings and emotions. This takes a lot of practice.
10. Without effort on my part, happiness will come to me.
In this society, fulfillment tends to come from regular effort towards my long term goals and from actively reaching out to involve myself with people and things of my choice.
Example 2
Each of the numbered statements follows the irrational thinking processes specified in Module 1.1. For each numbered statement, consider whether these irrational thoughts fall under (a) Catastrophizing, (b) Being Judgmental, or (c) Not Assuming Responsibility, and why.
Event: Spending Time in Therapy
1. I should be working instead of being here.
2. I'll die if my coworkers find out where I am.
3. Not working makes me nervous.
4. I'll never get out of debt.
5. I am weak for having to be here instead of working.
6. Everyone at work will make fun of me when I return.
7. I want to return to work as soon as possible.
8. Worrying about not working is driving me nuts.
9. Not working makes me feel like a lazy bum.
Example 3
Follow instructions for Example 2.
Event: I have lost my friend's book.
1. If the book meant so much to them, they should not have loaned it to me.
2. It may help if I offer to replace it.
3. I'm stupid for losing it.
4. I'll die if they find out.
5. I can't stand losing things all the time.
6. It's my fault for borrowing the book in the first place.
7. People who get mad about such silly things make me sick.
8. My friend shouldn't act the way they are acting.
9. I need to find a replacement right away.
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